WOD
2/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18min:
Partner WOD
30 Push Jerks (115/80#)
30 BJ (24/20″)
30 Cal Row
30 T2B
Split Reps
Metcon
Metcon (6 Rounds for reps)
EMOMx12
Odd: 10 HSPU
Even: 5 Muscle-ups
Scaled
Odd: Press 75/55
Even: 5 C2B OR PU OR 10 RR
2/9/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2
4 Rounds
60/40 Calorie Bike
50 Sit-ups
200m run
Split cal and reps and run together.
2/8/17
CrossFit Allegiance – CrossFit
It’s that time again! The CrossFit Open is around the corner. Sign up today at
https://games.crossfit.com/
I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year.
We will need 4 captains : )
Weightlifting
Clean and Jerk (Work up to a heavy single)
Metcon
Metcon (4 Rounds for reps)
4 Rounds
1 min Bench Press 135/95#
Rest 1 min
1 min Front Squat 135/95#
Rest 1:00
1 min Deads 185/135#
Rest 1 min
1 min strict Pull-ups
Rest 1 min
Scaled:
Floor Press 95/65# Deads 135/105#
***Front Squat is from the ground
2/7/17
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch – heavy single, then 85% of HS; 90% of HS
2. Snatch Pull – (105%/2)4
3. Gymnastics Conditioning
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets
4. EOMOMx20min
Odd: rest
Even: 18 GHDSU
2:8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds
1 min max cal row
Rest 1min between rounds
Metcon (5 Rounds for reps)
5×15 Kipping HSPU
Rest 1:00 between sets
Scaled
Press
5×15 75/55
Metcon (4 Rounds for reps)
EMOMx8min:
Odd: 4 Snatches 135/95
Even: 7 OHS 135/95
ADV RX 155/105
Scaled
L2 95/65
L1 75/55
Each round is worth 11
2/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (65%x5, 75%x3, 80%x3, 85%x2, 90%3×1)
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Scaled:
Squat Clean (95/65)
Pull-ups
2/4/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 T2B
120 Cleans 135/95
1600m Run
Split reps but you both run a total of a mile. Break it down in any order or fashion as you want. For example you can do 800m run then 10 T2B then run 400m then 10 C&J…….. Just make sure you do all the work
2/3/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
2 cleans + 1 Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
1 clean & Jerk
85%/1
90%1
95%/1
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9…
3 c &J and 3 OBB is 1 round
6/6 is 2 Rounds
9/9 is 3 Rounds
ADV Rx 155/105
RX 135/95
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
ADV RX
5×12 Unbroken Kipping HSPU
Rest as needed
RX
5×6 Unbroken Kipping HSPU
Rest as needed
2/2/17
CrossFit Allegiance – CrossFit
Metcon (Time)
Teams of 3:
5,000m Row*
*Athletes change every 250m
60 Jerks 95/135
150 walking lunges
1 lunge on each side counts as 2 reps
2/1/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 3×1
Metcon
Metcon (Time)
Partner WOD
5 Rounds
10 T2B
10 C2B
10 Bar MU
-then-
100 Wallballs (20/14#)
80 1-Arm KB Snatch 24/16kg
40 OHS (135/95#)
20 Ring MU
Scaled:
5 Rounds
20 sit-ups
10 Pull-ups
10 C2B
-then-
100 Wallballs 20/14#
80 1-Arm KB Snatch 16/12KG
40 OHS 95/65
20 Dips
